Barbell Deadlift: How to Guide (+GIF) & Alternatives

The Barbell Deadlift

The barbell deadlift is a cornerstone of strength training, targeting multiple muscle groups and building functional power like few other exercises can.

But it can be tricky to master, leading to many injuries due to poor form & putting on too much weight.

This guide will break down the exercise into step-by-step instructions and provide valuable tips to help you crush the deadlift.

What is the Barbell Deadlift?

The barbell deadlift involves lifting a loaded barbell from the ground to a standing position.

It engages muscles such as the hamstrings, glutes, lower back, and traps, enhancing overall strength and muscle development.

Equipment Needed:

• Barbell

• Weight plates

• Lifting belt (optional)

Steps to Crush the Barbell Deadlift:

1. Barbell Prep

   Give the barbell a pep talk (optional). Place it over the middle of your feet. Stand with your feet about as far apart as your shoulders—no wider.

   
   

2. Grip and Grin

   Grab the barbell like you're shaking hands with destiny. Hands slightly wider than shoulders, please. Choose your grip style: overhand, mixed (one hand forward, one hand backward), or hook grip (your fingers are wrestling with your thumb).

   
   

3. Spine Saver

   Straighten your back like you're auditioning for the role of a flagpole. Arch your lower back just a smidge while puffing out your chest like you're about to be crowned "Posture Royalty."

   
   

4. The Lift-Off

   Push through your heels as if you're trying to choke the floor. Let that barbell rise while keeping it close.

   
   

5. Stand Tall, Warrior

   Keep lifting until you're standing tall and proud. Imagine you're a statue, minus the pigeon poop. Hips and knees locked in place, glutes real tight (there’s a joke here somewhere).

   
   

6. Gravity’s BFF

   To lower the barbell, allow gravity to take some of the load. Send your hips back while keeping your spine straight.

   
   

7. Repetitions, Baby

   Repeat the whole shebang for the number of reps you and your muscles agreed upon in your pre-workout chat.

Target Muscle Groups

Exercise Variations:

Sumo Deadlift
In this variation, your feet are wider apart with toes slightly pointed outward. This places more emphasis on the inner thighs and reduces stress on the lower back.

Romanian Deadlift (RDL)
Focuses on the hamstrings and lower back. Unlike the traditional deadlift, the RDL involves a slight knee bend and emphasizes the hip hinge.

Alternative Exercises:

Trap Bar Deadlift
This variation involves using a hexagonal bar, which places the load at your sides rather than in front. It can be gentler on the lower back and offers a slightly different movement pattern.

Kettlebell Swing
A dynamic exercise that engages similar muscle groups. It involves a hip-hinge movement, but the weight (kettlebell) is swung forward, not lifted.